Tag Archives: nutrition

Reasons & Recipes To Make The Lowly Legume Your New BFF

18 Feb

ImageFunny sounding name, don’t you think? It always got more than a few snickers in grade school as our teacher robotically recited the food groups as part of the state mandated curriculum. We never really knew what it meant; in fact if you ask most adults, they are equally ignorant. Turns out one of every kids favorite dishes, baked beans, is actually the mysterious legume.

Fast forward to the Northeast Blackout of 2003, when the power-grid went down plunging several states and Canadian provinces into darkness for days, taking other utilities and gas stations down with it. Like many, I was sent home early from work and soon found myself at the local supermarket. Anything refrigerated or frozen had been sealed off from the panicked shoppers; a 30ish woman was running up and down the aisles wailing repeatedly “what will I feed my children?” At first I though she was a total idiot but then it occurred to me, she was of a generation that was raised on prepackaged processed microwavable food and she had no clue about nutrition, meal preparation or real food. Truth be told, other than canned tuna or peanut butter, I was at a bit of loss on how I would get protein in the uncertain days or weeks ahead. That’s when I rediscovered legumes.

Turns out legumes are a major component of everything from the hummus in your pita to the refried beans in your burrito, but there is a whole world of legumes out there. For those of you who wish to get your protein from places other than the fatty toxic mix of pesticides, growth hormones and antibiotics infused meat of stressed-out diseased animals from factory farms; legumes provide a wonderful alternative. Legumes are also a great source of essential vitamins, minerals, cholesterol lowering fiber and slowly digestible carbohydrates, which are especially important if you are diabetic or at risk. See nutritional chart.

While legumes are available fresh, most people use the canned or dried form for convenience. Canned legumes have a shelf life of about 5 years & are packed in liquid, which make them the preferred staple for an emergency pantry when fresh water may not be available due to extreme weather conditions. Dried legumes are the least expensive, and are best for storage since they are less bulky and have a 10 year shelf life, while lacking the sodium, preservatives & chemicals used in the packaging of the canned variety. The best prices on dried legumes are usually found at Indian grocers. Dried legumes need to soak overnight and usually cooked for an hour; see cooking chart.

RECIPES

If you or your family is new to legumes, you may want to start out slowly. Here are some easy tasty recipes, one for each legume, that include something for everyone: dip, salad, crunchy snack, soup, side dish and main dish. Enjoy!

Make legumes your new BFF, and you will be trilled at how much it trims from your grocery bill as well as your waistline.

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How To Survive The Impending Milk Apocalypse

25 Aug

ImageRight about now mothers all over the USA are fretting about the likely price hike and shortage of milk in the near future due to the current drought. The International Dairy Federation estimates the average American consumes about 23 gallons of liquid milk per year, and that does not include the abundance of products that contain milk.

The average cow drinks about 50 gallons of water a day and produces about 6 gallons of milk. But what about all the water needed to produce the 100 pounds of feed a cow eats each day, not to mention water used for sanitation and procession of milk and milk products? In all, it takes a whopping 2,000 gallons of water to produce just one gallon of milk. Does that sound like a great return on investment to you?

Rather than being paralyzed by the impending milk Apocalypse, now is a great opportunity to break dependence on milk consumption. But wait, the TV says “milk does a body good” so it must be true, right? That message is brought to you by Madison Avenue, the same people who told you cigarettes were not only not dangerous, but that they were actually good for you and that doctors recommended smoking! For generations people bought that crap hook, line and sinker and for generations we have paid the price both financially and in human suffering.

If you are “lactose intolerant”, congratulations; you are actually normal. Yup, no animal was designed to drink another animal’s milk nor drink milk beyond infancy when babies loose their “baby teeth”, and humans are no exception.

Unless you’ve been living under a rock or still believe the world is flat, you know most milk does not come from picturesque farms where happy cows graze lazily on lush hillsides, but from inhumane, filthy, factory farms were abused, stressed, and often diseased animals are pumped full antibiotics and synthetic hormones; not to mention a whole host of pollutants from pesticides to diesel fuel. Yum-yum! You, in turn, are feeding this to your precious babies. Dairy product consumption has been linked to numerous illnesses and diseases such as diabetes, breast cancer, prostate cancer, heart disease, various allergies and Crohn’s disease.

So what do you do about it?

Back in the 1970’s when there was a milk shortage, we poured cold water over our cereal or just ate it right out of the box; it wasn’t a big deal. Today great milk alternatives like rice, soy, and almond, are chock full of nutrition with out the harmful chemicals. The protein and calcium that you get from milk you can easily get from other sources. Click on this link for a handy nutrition chart of great alternatives.

With no shortage of online recipe sites, it’s never been easier to incorporate good nutrition into your daily meals. Children imitate their parents so you will have to set the example by eating your vegetables, but you’re all big boys and girls now so I have no doubt you can handle it. You’re going to do great!

Hate cauliflower? 5 Recipes & 5 Health Benefits To Change Your Mind!

26 Jul

ImageIf you’ve never been a fan of cauliflower, here’s some tasty recipes and compelling health information that is sure to win you over. So ditch those expensive supplements and eat something nutritious and delicious for a fraction of the cost!

  1. Bend It Like Beckham with Indian favorite Aloo Gobi.
  2. Colcannon, the Irish equivalent of mac & cheese.
  3. Low carb version of the classic potato leek soup is every bit as yummy.
  4. Mmm, cheesy casserole!
  5. Uber easy garlic roasted.

Here’s some healthy reasons to love cauliflower!

  1. Antioxidants. Cauliflower is a very good source of vitamin C and manganese, which are both powerful antioxidants. It also contains carotenoids beta-carotene and phytonutrients kaempferol, ferulic acid, cinnamic acid and caffeic acid. All these compounds will help protect you from free radical damage and reduce your risk for diseases caused by oxidative stress, especially cardiovascular diseases and cancer.
  2. Anti-Inflammatory. Cauliflower also contains high amounts of vitamin K and omega-3 fatty acids, which help decrease inflammation, and other anti-inflammatory substances include glucosinolates and isothiocyanates. Cauliflower consumption can help decrease the risk of inflammatory diseases including arthritis, obesity, diabetes mellitus, inflammatory bowel disease and ulcerative colitis.
  3. Vascular Disease. Cauliflower’s antioxidant and anti-inflammatory properties protect against cardiovascular and cerebrovascular diseases. Decrease in diameter of blood vessels leads to decreased blood flow to essential organs: brain (stroke), heart (heart attack) and kidneys (kidney failure). By decreasing chronic inflammation, cauliflower is able to maintain excellent blood flow to essential organs of the body.
  4. Digestive. Cauliflower has fiber, and we all know fiber cleans the poop off the walls of your intestines, which allows for better absorption of the nutrients in your food. It also contains glucoraphin which helps protects against bacterium helicobacter pylori in your stomach lining, reducing your risk for stomach ulcer and cancer.
  5. Nutritional. Cauliflower is chock full of  vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid), and serves as a good source of proteins, phosphorus and potassium.

So, grab a fork & spoon and dig in!

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